The supplement industry is notorious for false promises and outlandish claims. In this episode, Built With Science researchers Max Coleman and Daniel Plotkin discuss the supplements you should stop wasting your money on, based on science.
Introduction:
- Why it's important to discuss supplements that don't work.
- The prevalence of supplement usage and the strong beliefs surrounding them.
- The placebo effect and its role in supplement perception.
Segment 1: Fat Burners - Are They Worth It?
- Explanation that fat burners are a class of supplements.
- The general ineffectiveness and lack of regulation in the fat burner market.
- Discussing the theoretical mechanisms behind fat burners (increasing metabolic rate, reducing nutrient uptake, reducing appetite) and why they often fail.
- The recommendation to opt for single ingredients instead of complex fat burner cocktails.
Segment 2: The Truth About Creatine
- The effectiveness of non-mono creatine forms.
- The cost-effectiveness of various creatine forms.
- Debunking misconceptions and highlighting the efficacy of creatine.
Segment 3: BCAAs - Are They Overrated?
- Explanation of BCAAs (Branched-Chain Amino Acids).
- The role of leucine in muscle protein synthesis (MPS).
- Presenting studies that indicate potential downsides of BCAA supplementation.
- The recommendation to consider essential amino acids (EAAs) instead.
Segment 4: The Glutamine Myth
- Explaining glutamine and its non-essential status.
- Presenting evidence showing the lack of usefulness of glutamine supplementation.
Segment 5: Proprietary Blends - Know What You're Taking
- The issue of proprietary protein blends and proprietary blends in general.
- Emphasizing the importance of knowing the composition of supplements for safety and effectiveness.
Segment 6: Testosterone Boosters - Separating Fact from Fiction
- Discussing turkesterone and ecdysteroids as potential testosterone boosters.
- Presenting mixed results and highlighting sketchy findings from unreliable sources.
- Encouraging skepticism and caution when it comes to testosterone booster supplements.
Segment 7: Antioxidants and Muscle Growth
- Explaining the role of antioxidants.
- Discussing studies showing that very high antioxidant doses can reduce muscle gains.
- Emphasizing the importance of moderation in antioxidant supplementation.
Segment 8: Gene-Specific Supplements - The Complexity of Genetics
- Addressing gene-specific supplements and their limitations.
- Discussing the challenges of identifying candidate genes for specific effects.
- Highlighting the modest contribution of identified genes to desired outcomes.
